Hypertrophy Guide | Glutes | JTSstrength.com

Summary by Krater

Dr. Mike Israetel presents an in-depth hypertrophy guide for glute training, detailing optimal volume, intensity, exercise selection, variation, frequency, periodization, and metabolite techniques.

From the video

Answers: How do I train my glutes for maximum hypertrophy?

• glute hypertrophy
• glute training volume
• glute exercise selection
• glute training frequency
• glute periodization

Exercises

• dumbbell bench press · dumbbells
• barbell row · barbell
• front squat · barbell
• stiff-legged deadlift · barbell
• barbell back squat · barbell

What it concludes

• Maintenance volume and minimum effective volume for direct glute work in normal leg training is zero direct sets per week.
• Maximum recoverable volume for glutes is around 16 sets per week, excluding heavy leg training.
• Glute intensity should range from 6 to 20 reps per set.
• Glute training frequency of 2 to 3 days per week is optimal for most people.
• Training glutes every single day does not allow enough time for recovery and growth.